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December 30, 2023 By Mubasheera Chaiwala Leave a Comment

24 things to do in 2024

As the dawn of 2024 approaches, it’s time to embrace a year of transformation with open arms and an open heart. This is not just another lap around the sun but a fresh canvas awaiting our colorful strokes of change. It’s a call to action, a challenge to ourselves to make the most of every moment with 24 enriching activities that promise to enhance our well-being, expand our horizons, and enrich our lives. From the simplicity of saving a few rupees to the grandeur of exploring uncharted territories, each task is a step towards a more fulfilling year. So, let’s embark on this journey of self-improvement and make 2024 a testament to growth, health, and happiness.

Save money – even if it is just Rs. 50 daily but get a piggy bank, start saving from 1^st day of 2024.
Try different foods – there are so many varieties – Indian as well as exotic that we haven’t even heard or seen before. Do give them a try!
Leave 1 bad habit – Changing unhygienic habits, Shouting / yelling at anyone or something more challenging.
Plant a seed – Lazy ones should try, as it makes you responsible, you learn something new and are a part of making an ecofriendly surrounding.
Feed any animal – If you can’t pet an animal, try doing this. Get a packet of biscuits every evening to feed the stray dogs outside your colony. Feeding milk to cat or water and grains to the birds also can be done.
Gift your self – treat yourself with something you have been wanting since weeks.
Self-Health Care – we don’t even bother to go for a checkup unless and until we have a problem. This year we are going to make a difference.
1 hour no phone – this 1 hour is your “me time” in this hour you can revise your whole day / meditate / prepare yourself for the upcoming day / do whatever you like.
Start reading again – And I mean paper back books, not a Kindle.
Some healthy intake – chamomile / green tea / moringa powder / ACV / 1 tsp ghee – trust me you will not regret this decision !
Do what you have not done before – I am going to try aerial yoga this year. You can do anything that you have never done before.
Walk – I don’t have to brief the benefits here, you do it and you will see a change in your overall health !
Weekend activity – I am going to learn driving this year on weekends, why don’t you try swimming, cooking or dancing ??
Go on a vacation – 2024 demands growth, so lets decide to explore a new city or country this year !
Develop 1 spiritual habit – This way you are going to sync your health and energy with the universe.
Family Time – try to have atleast 1 meal with your family daily with talks and no electronics around.
Call that long lost friend or cousin of yours and bond again over a cup of Chai and Charcha!!
Learn a new language/ word daily – send your brain to the gym.
Keep yourself well hydrated – I mean by water, not caffeine or alcohol!
Revise your diet before you enter 2024 – see where you are going wrong and do not repeat that mistake again in 2024. take baby steps to correct your plate and palate
Do nothing for the whole day!
Do not buy this – Check your list of things you’ve bought frequently this year and avoid buying them next year completely.
Get sunlight – Investing 10 mins daily to get a sun bath.
If you are procrastinating something – 2024 is the right time to do it!

As we bid adieu to a year spent well, committing to 24 life-affirming activities, we reflect on the progress we’ve made. Each small change, from the coins clinking in our piggy banks to the new languages that now dance on our tongues, has contributed to a larger metamorphosis. Our endeavors in 2024 have not just been tasks ticked off a list but milestones on a journey of personal evolution.

We stand at the threshold of the future, not as the people we were, but as the sum of our experiences, our learned habits, and our savored moments. Let’s carry forward this spirit of proactive living and make every year better than the last. Here’s to a 2024 well-lived, and to the many more years that will echo the positive changes we’ve embraced!

#BeTheForce

October 25, 2023 By Sindhu Ashwin 4 Comments

Interesting facts about Salt you should know

We will all agree to the fact that we cannot do without Salt in our food. It is indeed one of the most important ingredients that go into our food. You will seldom eat the food cooked without salt. What is this salt that has made us so dependent on it? Most of us know what salt is but I am sure not all of us know there are some interesting facts about Salt that I would like to share with you.

Salt is made from a naturally occurring mineral element called Sodium and is a major ingredient worldwide. Much of the sodium we use is in the form of sodium chloride also know to us as common table salt.

Here is a list of some interesting facts about Salt

Widely used Additive: Salt is one of the first food additive and seasoning used by man for taste and also flavours. Today, it is one of the most widely used additives and is second only to sugar in the amount added to food.

Consumption of too much salt is bad: Though salt is necessary for human life, over-consumption contributes to heart diseases and other problems such as high blood pressure and hypertension and consuming fewer quantity results in hypotension. High blood pressure is a major risk factor for heart diseases, stroke and kidney disease. A high sodium diet or low sodium diet alone, however, does not cause variation in blood pressure. A combination of factors is involved, including family history of overweight, race, and physical fitness and smoking also contribute.

How much salt should you have: The amount of sodium a person need varies? Under normal conditions, a person needs as little as 2500 milligrams of sodium or the amount of sodium in half teaspoon of salt.

Replenishing Salts: In conditions such as excessive sweating (during workouts or playing a sport or trekking), diarrhoea and vomiting, sodium is lost, so the need increases. Any increased need for sodium can easily be met by diet alone since sodium content of the average diet is already greater than the amount normally required for maintenance.

Sodium mainly comes from four sources.

Table salt and another seasoning: Sodium is often added to foods during preparation in the form of table salt, monosodium glutamate, sea salt, black salt, rock salt etc. One level teaspoon of salt contains about 200mg of sodium.

Processed foods: Salt and Sodium containing additives are added to foods that are processed (ready to eat snacks like chips, salted nuts etc.) and sodium-containing additives play an essential role in the preservation of the food. e.g. Pickles, sauce and ketchup etc.

Foods that naturally contain sodium: All foods that come from animals contain sodium naturally. Most fresh fruits and vegetables also contain some sodium but in smaller amounts.

Medicines: Some over-the-counter drugs and medications contain sodium. Experts believe that, though cutting down on salt may not prevent high blood pressure; it may lower blood pressure for people who are considered to be “salt sensitive”. Often a low salt diet, combined with weight loss, medication or some other course of action, controls high blood pressure effectively.

Salt is tasty and an important ingredient in our daily cooking. Add them in limited quantity to stay healthy. Add rock salt to keep blood pressure at bay.

We hope this article equips you with valuable insights into the role of salt in your life. If you found this information helpful, we’d love to hear your thoughts in the comments below. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

September 29, 2023 By Arooshi Garg Leave a Comment

How To Prevent Heart Disease At Any Age

Heart disease is a generic term used to describe diseases that affect the heart and supporting arteries. In these diseases, the blood flow to the brain, heart or any other body part is reduced due to the thickening of arteries due to fat deposition, or due to a circulating clot in the bloodstream. It may lead to chest pain, stroke, heart failure, or arrhythmia.

All age groups can benefit from following a healthy, clean eating pattern. Lifestyle habits are formed slowly, over the years, and changing them can be overwhelming. Understanding what foods are good or bad and taking small steps to include or avoid different foods can be a game changer. Let’s read on to learn more about foods and habits that are essential for a healthy heart:

1. Controlling portions: Your foods’ estimated calories are the easiest way to avoid overeating and over consumption of calories. Even healthy foods like nuts, when taken in excess, are harmful! Always choose low-calorie and high-fibre foods to fill yourself, like raw fruits and vegetables. Take smaller portions of calorie-dense and high-salt foods for a healthy heart. Another tip is to choose a smaller plate when eating.

2. Choosing raw vegetables: Having at least 3-4 servings of fresh and local vegetables is very essential to get a good supply of heart-healthy antioxidants. Choose bright-coloured vegetables to get maximum benefit. Fiber which is present in vegetables helps in controlling high BP, and fat deposition in arteries and also eases digestion.

3. Including whole grains, millets: Grains are naturally high in fiber and nutrients. Avoid refined and processed cereals like all-purpose flour, bread, and bakery products. Instead, choose locally available native millets like barley, ragi, bajra, quinoa, and farro.

4. Consume salt mindfully: Having too much salt can worsen cardiac health and cause hypertension. Adding no-table salt and reducing salt while you cook is the first step. Reducing hidden salt from foods like cornflakes, muesli, bread, biscuits, sauces, and pickles is the next step. Choose less refined salts like Rock salt, and Himalayan salt. Be wary if you also have thyroid you might need regular iodized salt. Flavour your dishes using dill, coriander, mint, lemon, and oregano instead!

5. Choosing low-fat high protein sources: Cut short on high-fat animal products like full-fat milk, processed cheese etc. Go for low-fat/ toned milk, choose leaner cuts, fish, and eggs to meet your protein requirement. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. Products like soy granules, sprouts, and powdered pulses are good, low-fat sources of protein and contain no cholesterol. They can be easily added to the diet to increase protein intake.

6. Engaging in cardio activities: As the name suggests, any type of physical activity that affects the heart’s activity is considered good for cardiovascular health. If you cannot go to the gym, ensure that you at least go for a walk. A quick 30-minute fast walk can help you get good cardio activity to reduce cholesterol levels, and blood pressure and improve energy levels, plus it can fight weight gain to improve overall cardiac health. If you are still unable to find time for dedicated exercise, make it a habit to walk for 10 minutes after every meal. Finding small pockets of time for cardiovascular fitness in the form of walking can really be helpful. Choose any activity like jogging, running, cycling, swimming, Zumba, aerobics etc.

7. Say no to smoking and alcohol: Limit your alcohol intake. Smoking is a major risk factor for heart disease. The chemicals you inhale when you smoke cause damage to your heart and blood vessels.

GOQii wishes the best for all of you on this World Heart Day! We hope this article has shed light on the essential habits for a healthy heart. If you found this information valuable, share your thoughts in the comments below. You can browse more articles like this here. To get more tips and guidance, speak to a GOQii Coach for lifestyle modifications suited to your health goals. You can subscribe for Personalised Health Coaching here.

September 18, 2023 By Rashmi Deshpande 2 Comments

Types of Fat and Fat Composition

“I can’t lose weight no matter how hard I try!” – this sentence is pretty common, isn’t it? Ever wondered why? The answer lies in the extra fat deposition on our bones and organs which become an obstacle for our weight loss journey. The key to slimming down is understanding that fat loss is more important than weight loss. Let’s study about how we gain fat and fat composition in detail!

What is Fat?

Fats are substances that help the body use some vitamins and keep the skin healthy. They also help the body store energy. In food, there are different types of fats such as saturated, unsaturated, polyunsaturated, monounsaturated, and trans fats. Most people consume too much of the wrong kinds of fat, putting their health at risk.

Good Fat vs. Bad Fat

Daily diet contains fat such as different oils (sunflower, peanut, rice bran, olive oil, sesame etc.), ghee (clarified butter), butter, cheese, avocados, eggs, nuts, seeds, milk, curd etc. (these are good fats). All these give us essential fats and 9kcal/g which helps the body function smoothly. They aid joint rotation, absorption of fat soluble Vitamins A, D, E and K. They’re the biggest source of energy.

The questions is where are we going wrong? How are we getting those chubby cheeks, round bellies, heavy arms and bulky thighs?

Do we consider how much fat we’re consuming when eating a 100g pack of chips? One packet of chips contains 100g but in serving portion, the manufacturer will only write 10g calories which amounts to approx. 20-28 pieces of chips which contain 160kcal, 7g fats and 16g carbohydrates. But do we only eat 28 pieces? It’s the same with burgers, pizzas, white paste, 2 minute noodles, biscuits, cookies and more. It has been shown that fat intake of the wrong kind will result in fat gain. As the body typically burns carbs for fuel and uses proteins for repair, it makes sense to cut back on bad fat while increasing good fat.

Different Types of Fat

The word “Fat” is broadly used to describe all body fats but that’s not true. There are several different types. Some fats can have a negative impact on health while others are necessary for good health. They can be stored as essential, subcutaneous or visceral fat. Each type of fat serves a different role. Some promote healthy metabolism and hormone levels, while others contribute to life-threatening diseases, including Type 2 Diabetes, Heart Disease, High Blood Pressure and even Cancer.

Essential Fat: Essential fat is exactly that – essential for life and a healthy body. This fat is found in our brain, bone marrow, nervous system and membranes that protect the organs. Essential fat plays a major role in hormone regulation, including the hormones that control fertility, vitamin absorption, and temperature regulation. Women need at least 10-13% of their body composition to come from essential fat to be in good health, while men require at least 2-5%.
Subcutaneous Fat: This is the fat which is stored under the skin. It covers a major portion of our body fat. This is the fat we can squeeze or pinch on our arms, belly, thighs, and buttocks. We can measure subcutaneous fat as a way of estimating total body fat percentage. A certain amount of subcutaneous fat is normal and healthy, but too much can lead to imbalanced hormone levels and sensitivity.
Visceral Fat: This type is also known as belly fat. It is the white fat that’s stored in your abdomen and around all the major organs such as the liver, kidneys, pancreas, intestines, and heart. High visceral fat levels can increase your risk for diabetes, heart disease, stroke, artery disease, and some cancers.

Body Fat Composition

The proper body fat composition and distribution of fat will protect us from various risk factors and diseases. Women have different sights of fat deposition such as thighs, arms, buttocks, below the belly button, etc. Men experience this on their chest, belly, and waist. This deposition is different because of the varying percentage of testosterone (male hormone) and estrogen (female hormone).

In males, mean percentage body fat ranges from 22.9% at age 16-19 to 30.9% at 60-79 years of age. In females, mean percentage body fat ranges from 32% at age 8-11 to 42.4% at age 60-79. There is a close relation between fat and physical exercise as regular exercises helps you burn stored fat. Exercise helps you turn deposited fat into an energy source.

We hope this article helps you. To know more about fats, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce